Strength:
1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps
(Last set is a for max reps).
2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps
(Last set is a for max reps).
3) Pull ups: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps
(Last set is a for max reps).
|
Squat
|
Press
|
||||
kg
|
R
|
A
|
kg
|
R
|
A
|
|
Warm
Up |
50,0
|
5
|
|
32,5
|
5
|
|
65,0
|
5
|
|
37,5
|
5
|
|
|
75,0
|
3
|
|
47,5
|
3
|
|
|
70%
|
85,0
|
3
|
|
52,5
|
3
|
|
80%
|
95,0
|
3
|
|
62,5
|
3
|
|
90%
|
105,0
|
3+
|
|
67,5
|
3+
|
|
Work Volume:
1) Back squat: 5 x8 a 70 %
2) Push press: 5 x8 a 70 %
|
Squat
|
Press
|
||||
kg
|
R
|
A
|
kg
|
R
|
A
|
|
Volumen
|
85,0
|
6
|
|
52,5
|
8
|
|
5 series
|
|
|
|
|
Work Capacity: Complete 3 rounds for time of:
-10x DB hang squat snatch, left arm (55#/35#)
-5x Bar muscle up
-10x DB hang squat snatch, right arm (55#/35#)
-5x Bar muscle up
https://www.youtube.com/watch?v=fGOqd5SehX4
Core: 3 rounds, not timed:
-10x strict toes to bar
-12x Reverse hypers (AHAP)
No hay comentarios:
Publicar un comentario